Women who lift heavy - program or self design?

amsparky

Hey all!

For the ladies who lift heavy, do you do a specific program or design your own? I completed New Rules for Women last year and I loved the results I got, but didn't like all the exercises in the program. I did stronglifts for a while and loved the strength gains and simplicity, but not the lack of definition.

So what do you all do? I'm thinking of a hybrid between the two programs, as I miss my squats!!! :-)

LWolford84

I usually look at the work outs on Bodybuilding.com or FitnessRx for women. Sometimes I will do the exact workout that I find and sometimes I will modify.

neandermagnon

I design my own routines and change them up quite regularly because I get bored easily. I do keep some the same, i.e. squats, deadlifts, pendlay rows, and either bench presses or decline push-ups (I need my husband to spot me on bench presses for safety reasons, hence why I don't always include them... but various push-up variations are just as good, so long as I'm in the right rep range)

I think so long as you're hitting all the muscle groups and the weights are heavy enough to be in the right rep ranges, and you progressively lift heavier as you get stronger, it doesn't make a huge amount of difference. Although for beginners I think an actual programme is better, simply because it can get quite complicated designing your own routines and there's always the doubt that you're missing something important out.

harlanJEN

I've always designed my own. I learn from trainers regarding form and technique and I read a LOT. Course, now Im officially studying to be a trainer. I love it THAT much !

I'm currently working on my last 10/15 pounds and have started a 3 x week 12 week full body program ...nonlinear periodization. Compound lifts are the center of the workouts. I designed it myself and requires a flow chart on my fridge since each day is diff. So far, my body loves it. It's intense and I am requiring more recovery time.

BondBomb

I didn't do New rules but I am with you on the SL. I have definitely gained strength but no real definition. Even with cardio 2 days per week.

fitnessgal1318

Bodybuilding.com has lots of great routines! I pick one and follow it for a month or so depending on how much I like it, then change it up so as to not get bored. Works great for me and there are so many inspiring routines to choose from.

ladyace2078

I do NROL Supercharged. Similar premise to NROLFW, but you design your own workouts and the exercises are much better IMO.

KarenJanine

I'm currently doing Cathe's STS on a 5 month rotation after which I'm planning to take a break from that and am thinking about trying Wendler's 5/3/1 (see link below). The body builder assistance work added to the compound lifts appeals as it makes it look more varied than stronglifts 5 x 5.

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

RobynMWilson

I did ChaLEAN Extreme and then P90X and back to ChaLEAN Extreme. Although I love my ab and back results from P90X, I tend to get better hip and leg results from ChaLEAN Extreme.

amsparky

Thanks for all the replies! I can't wait to check out these resources!

neandermagnon

I've always designed my own. I learn from trainers regarding form and technique and I read a LOT. Course, now Im officially studying to be a trainer. I love it THAT much !

I'm currently working on my last 10/15 pounds and have started a 3 x week 12 week full body program ...nonlinear periodization. Compound lifts are the center of the workouts. I designed it myself and requires a flow chart on my fridge since each day is diff. So far, my body loves it. It's intense and I am requiring more recovery time.

I would like to try your programme, sounds really interesting

Emtabo01

I've also heard good things about NROL Supercharged, I'm finishing up NR women currently

Matt_Wild

I'm a bloke but for anyone, should one not design a program around your own needs and desires for the look that you want?

Want better legs/arms/back in a specific way (eg wider/thicker/smaller/whatever) and then work from there?

When I train I look at my weaknesses each year and work on them to become a strength. I would recommend you do the same.

Lift_This_

I have what i call my "bible" it has all the lifting and cardio workouts my track coaches from high school to college gave me. I have designed my own workouts from them.

BeachGingerOnTheRocks

Mine is a program that dictates the process for major compound lifts and allows for lots of flexibility for accessory lifts (Wendler's 5/3/1)

I didn't care for NROL4W. The program didn't suit my personality, and I like machine work for several of the accessory lifts.

AlsDonkBoxSquat

I started with New Rules of Lifting for Women and loved it, I tried strong lifts and hated it, I did a little self directed and it was okay but I was questioning if I'd get the results I wanted, I'm now doing Layne Norton PHAT and really like it. I have my first mud race of the season in 2 weeks, so we'll see what's working for me. I've also recently purchased New Rules of Lifting Supercharged, which seems will compliment my PHAT addiction fairly well.

bostonwolf

I'm a bloke but for anyone, should one not design a program around your own needs and desires for the look that you want?

Want better legs/arms/back in a specific way (eg wider/thicker/smaller/whatever) and then work from there?

When I train I look at my weaknesses each year and work on them to become a strength. I would recommend you do the same.

Matt, while this is true I think for a novice doing a pre-made program is a good idea. It gets you used to lifting weights and after a few months you'll be much better qualifed to evaluate yourself and what your weaknesses are and then make the necessary adjustments.

When beginning I think that structure is a comfort to most and helps them learn the basics.

yankeedownsouth

I tried Stronglifts, but wasn't a huge fan. Now I'm doing NRoL Supercharged, and I'm really enjoying it. I really like that you get to design your own program based on your limitations and goals.

Leadfoot_Lewis

I always design my own program. I'll usually change it up when I get bored with it, which is usually every 2-3 months.